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Yazheirx

by Yazheirx
4.0
(1 rating)

Program Description

Allow me to track my powerlifting progress

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Jan 26, 2025 02:00
  • Last Edited
    Jun 18, 2025 08:12

Summary

Introducing Yazheirx, a dynamic 1-week program designed to maximize your strength and power through a focused 6-day training split. Each session targets major muscle groups with compound movements like squats, deadlifts, and bench presses, ensuring you build both muscle and functional strength. With a combination of barbell and dumbbell exercises, this program is perfect for those looking to elevate their lifting game in a garage gym setting. Get ready to push your limits and achieve impressive gains!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Quadriceps
10.3%
Glutes
10.3%
Hamstrings
10.3%
Upper Back
10%
Abs
9.9%
Front Delts
9.7%
Chest
6.8%
Lats
6.2%
Biceps
3.1%
Middle Delts
2.9%
Rear Delts
2.7%
Adductors
2.5%
Lower Back
2.2%
Forearms
1.3%
Calves
0.6%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Barbell Row
3
5 reps
-
4
Single Arm Row (Dumbbell)
3
5 reps
-
5
Single Arm Row (Dumbbell)
3
5 reps
-
6
Lying Rear Lateral Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Shrug (Barbell)
3
5 reps
-
4
Standing Calf Raise
1
25 reps
-
5
Tibialis Raise
1
25 reps
-
6
Standing Calf Raise
1
25 reps
-
7
Tibialis Raise
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Farmer's Walk (Weighted)
1
2 reps
-
4
Face Pull
3
10 reps
-
5
Chin-Up (Assisted)
3
5 reps
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Suitcase Carry
2
1 mins
-
4
Barbell Row
3
5 reps
-
5
Dumbbell Row
3
5 reps
-
6
Lying Rear Lateral Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Squat (Barbell)
4
5 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Dip (Assisted)
3
5 reps
-
6
Cable Crunch
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Bench Press (Close Grip)
5
5 reps
-
4
Farmer's Walk (Weighted)
1
2 reps
-
5
Lying Tricep Extension (Barbell)
5
5 reps
-
6
Face Pull
3
10 reps
-
7
Chin-Up (Assisted)
3
5 reps
-
8
Knee Raise (Captain's Chair)
3
10 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
-
2
Deadlift (Barbell)
5 Sets
5 Reps
-
3
Barbell Row
3 Sets
5 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
5 Reps
-
5
Single Arm Row (Dumbbell)
3 Sets
5 Reps
-
6
Lying Rear Lateral Raise
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Overhead Press (Barbell)
5 Sets
5 Reps
-
3
Shrug (Barbell)
3 Sets
5 Reps
-
4
Standing Calf Raise
1 Set
25 Reps
-
5
Tibialis Raise
1 Set
25 Reps
-
6
Standing Calf Raise
1 Set
25 Reps
-
7
Tibialis Raise
1 Set
25 Reps
-
Day 3
1
Squat (Low Bar)
5 Sets
5 Reps
-
2
Deadlift (Barbell)
5 Sets
5 Reps
-
3
Farmer's Walk (Weighted)
1 Set
2 Reps
-
4
Face Pull
3 Sets
10 Reps
-
5
Chin-Up (Assisted)
3 Sets
5 Reps
-
6
Knee Raise (Captain's Chair)
3 Sets
10 Reps
-
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Overhead Press (Barbell)
5 Sets
5 Reps
-
3
Suitcase Carry
2 Sets
1 mins
-
4
Barbell Row
3 Sets
5 Reps
-
5
Dumbbell Row
3 Sets
5 Reps
-
6
Lying Rear Lateral Raise
3 Sets
12 Reps
-
Day 5
1
Squat (Bodyweight)
3 Sets
10 Reps
-
2
Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Squat (Barbell)
4 Sets
5 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
5
Dip (Assisted)
3 Sets
5 Reps
-
6
Cable Crunch
3 Sets
12 Reps
-
Day 6
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Deadlift (Barbell)
5 Sets
5 Reps
-
3
Bench Press (Close Grip)
5 Sets
5 Reps
-
4
Farmer's Walk (Weighted)
1 Set
2 Reps
-
5
Lying Tricep Extension (Barbell)
5 Sets
5 Reps
-
6
Face Pull
3 Sets
10 Reps
-
7
Chin-Up (Assisted)
3 Sets
5 Reps
-
8
Knee Raise (Captain's Chair)
3 Sets
10 Reps
-